Info: Running style analysis

Running style analysis:

With sport, you don't necessarily live longer, but you do feel young and fit for longer. Sport should ultimately help to improve quality of life and successfully counteract the millennial problem of "lack of exercise".

Running is one of the most popular sports in Switzerland. More than 500 fun runs are organised every year and the number of participants is constantly increasing.

Although a small child masters its first attempts at walking at around one year of age, running must be learned. Every person walks as individually as they look. The muscles, tendons and ligaments have become accustomed to the individual running load over the years. A change in running style takes a lot of time, as ligaments and tendons adapt to a new load situation much more slowly than the muscles. Biomechanists therefore do not recommend one-sided running that only focusses on one running style. It is important to vary the running style and adapt it to the running pace and terrain. Varying your running style can prevent annoying overloads.

Firstly, a running style analysis differentiates between the area of the foot that first makes contact with the ground. A basic distinction can be made between heel, midfoot and forefoot running. From a biomechanical perspective, all three running style techniques have both advantages and disadvantages.

The rearfoot runner:

Rearfoot running (heel running) is the most common form of running style for longer endurance activities. In this running style, the runner touches down on the outer edge of the heel. The orthopaedic load is higher than with forefoot running (bunion running) due to the force transmission of the joints. The spring effect is lower. Running shoes compensate for this by increasing the cushioning behaviour in the heel area. This results in a rolling behaviour over the midfoot and an impact from the ball of the foot. The rolling behaviour usually involves a slight inward rotation (pronation) of the foot. This running style is an energy-saving running style.

The metatarsal runner:

This running style involves an overstrike over the entire outer edge of the foot. It is a kind of compromise between the forefoot runner and the heel runner. The rolling behaviour is lower compared to the heel runner. The footprint is made by the ball of the foot. The risk of overpronation is particularly high, but the strain on the joints is less than with rearfoot runners. This style is becoming increasingly popular. Its advantage lies in the fact that the impact load on the midfoot is the lowest. This reduces the susceptibility of the Achilles tendon, ankle, knee and hip joints to injury.

The forefoot runner:

The forefoot runner usually strikes with the toes and balls of the foot when running. The impact hardness is higher than the normal rolling behaviour of the foot. However, the spring effect is increased. Running on the forefoot enables high running speeds and is therefore used by sprinters and mountain runners. The strain on the calf muscles and Achilles tendon is particularly high. As the entire foot is not rolled over, the risk of overpronation is very low. This running style alone is not suitable for continuous strain.

-> running style techniques demonstrated by the sports director
-> optional: imitation by participants; complete a short distance (adjust time required)

Another way of analysing running style is to look at the foot after it leaves the ground (footprint phase). A distinction is made between normal pronators, overpronators or supinators (underpronators):

Normal pronation:

Pronation (outward rotation) corresponds to the healthy anatomy of the foot when jogging. The foot touches down on the outer edge of the heel or midfoot. The foot strikes over the inside of the ball of the foot. In pronation, the outer edge of the foot lifts up.

Overpronation:

In overpronation, the inner edge of the foot bends too much towards the inside. Overpronation can have several causes. (Foot misalignment, weak ligaments, beginner runners). Overpronation can be recognised by increased wear on the inside of the shoe. Rearfoot runners in particular tend to overpronate. The consequences of overpronation are increased strain on the joint apparatus in the ankle. Overpronation can be corrected with orthopaedic insoles or reinforced shoes.

Supination:

Supination is the opposite movement of pronation and can be recognised by increased wear on the outside of the shoe in the front area. When leaving the ground, the foot is positioned towards the inside. The lack of cushioning often results in damage to the ligaments and bones in the ankle joint. Sufficiently cushioned or reinforced shoes should be used as well as orthopaedic insoles.

-> Footprint phases shown by the sports director
-> Shoe check of the participants; are the inner or outer sides more stressed?
-> Note: free running style analyses in most sports shops and assistance in choosing the right shoes (reinforced shoes)

The running style is often neglected during training. An individually customised and correct running style helps to prevent injuries and overloading and also helps to make the running style more economical. The nodal points of the running movement can be individually analysed by means of observation or videos. Deficits and errors can be communicated and corrected with suitable exercises. This allows you to organise your running style economically, efficiently and, above all, injury-free in the long term. Typical running technique errors include:

Overcrossing

Overcrossing is when the foot crosses over the centre line of the body during the running movement. This is often associated with tilting of the pelvis.

• Causes: Functional leg length discrepancy, muscular imbalance.
• Problems: Overpronation, forefoot supination.
• Measures: Stretch adductors, strengthen abductors, coordination and stability exercises, conscious running style corrections.

Circumduction

In a circumduction, the foot is guided forwards from the outside ("duck walk") after the kick. This results in a gyrating movement.

• Cause: insufficient knee lift, low hip extension in the push-off, insufficient lifting of the lower leg in the swing phase.
• Problems: unphysiological knee movement with rotation, inefficient and uneconomical running movement.
• Measures: Strengthening the hip flexor and posterior thigh muscles, coordination training, running ABC.

Diminished hip extension

Diminished hip extension is observed in many runners. The extension is often achieved by tilting the pelvis forwards (hollow back). Insufficient hip extension usually also leads to poor knee joint extension.

• Cause: Muscular imbalances, poor running technique.
• Problems: Back problem (lumbar spine), patella overload with insufficient knee extension.
• Measures: Stretching the anterior thigh muscle and hip flexor, strengthening the buttocks, posterior thigh muscles and abdominal muscles, running ABC.

Insufficient knee extension

Insufficient knee extension in the push-off phase is often associated with excessive sinking in the hip and knee joint in the support phase.

• Cause: Shortening of the thigh and hip muscles causes insufficient hip extension. Insufficient strength of the hip extensors and posterior thigh muscles.
• Problems: Jumper's knee, long-term patella arthrosis, poor efficiency due to shortened stride length.
• Measures: Targeted stretching, training running style, running ABC.

-> error patterns demonstrated by the sports director
-> in future, the sports director should observe the participants during running exercises and point out error patterns
-> participants should also be sensitised to mutual corrections/tips among themselves in order to achieve progress

1 flipchart with the most important keywords for the running style analysis and possibly pictures (optional)